A Recipe for Better Bones

Let's talk about bone health.First off, if you're thinking, "This isn't important for me, I'm young and healthy," think again. Weak bones are not just an issue for older women. As a matter of fact, osteopenia ( low bone mineral density) is diagnosed in younger men and women who may be underweight.Does this mean you have to pack on the pounds? No. But paying attention to what you eat -- especially foods that may help to optimize bone health -- may be a good idea.What are the foods and nutrients that show promise?Lycopene, the phytonutrient found in tomatoes, watermelon, canned tomato products, pink grapefruit, red peppers, and guava.Flaxseed oil, which may help to protect bone matrix formation and bone mineralization.Protein -- at least 60 grams daily for women, and 80 grams for men. You may need more if you strength train regularly.Calcium -- 1,000 mg per day for those under age 50; 1,200 to 1,500 mg after age 50.Vitamin D, which is essential for calcium absorption-- 400 IU per day up to age 60; 800 to 1,000 IU per day after age 60.Also, consider decreasing your grain intake. Researchers at Tufts suggest that breads, cereal, rice, pasta, tortillas, pastries, etc., release sulfuric acid when metabolized, which can add to the acid load, and may result in the body's breaking down bone and muscle to neutralize the excess acid.At the same time, increase your consumption of fruits and vegetables. Those are broken down to bicarbonate and add alkali to the body to help neutralize the acid.What might this look like on your dinner table?Have a stir fry with lots of vegetables; a small amount of chicken, tofu, or shrimp; and half the normal amount of rice.orA small amount of pasta with a sauce laden with vegetables and a small amount of ground turkey breast, lean meat, veggie crumbles, or texturized vegetable protein.orA 6-inch corn tortilla filled with beans, peppers, onions, mushrooms, and salsa.Do your bones a favor -- eat well to stay well!LeslieHave a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.And check out Leslie's newest book, Sports Nutrition for Coaches, on sale now.